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"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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29 April 2017

SATURDAY & SUNDAY 170429

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

Teamwork!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

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28 April 2017

FRIDAY 170428

” Midline”

For time:
Run 100 Meters (to Krav Maga)
30 Toes to Bar
Run 100 Meters (to HQ)
Squat Clean, 15 Repetitions
Run 100 Meters
24 Toes to Bar
Run 100 Meters
Squat Clean, 12 Repetitions
Run 100 Meters
18 Toes to Bar
Run 100 Meters
Squat Clean, 9 Repetitions
Run 100 Meters
Toes to Bar, 12 Repetitions
Run 100 Meters
Squat Clean, 6 Repetitions

Note: This is an old school, circa 2002 CrossFit HQ workout, programmed by Coach Glassman. Prescribed weight for men is 115lb., for men and 85lb. for women. Advanced athletes can scale up accordingly.

Mette – First Pull-up!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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27 April 2017

THURSDAY 170427

Bench Press, 15,12,9,6,3 Repetitions (Work up to a 3RM Load)

Between Bench Press sets complete,

Strict Weighted Pull-up, 15,12,9,6,3 Repetitions (Work up to a 3RM Load)

Cash out with 90 Seconds Maximum Calories on Assault Bike

Note: Todays session is designed for strength and power. We will be recording the weight lifted at each set, with the goal of working towards a new record 3 Repetition Maximum load. However, each prior set should also be treated as a RM load. On the Pull-up, advanced athletes should add weight to each set. Intermediate and beginner athletes should use the least amount of band assistance as possible.

Darrell is a Warrior!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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26 April 2017

WEDNESDAY 170426

Thruster 5,3,1,1,1 Repetitions. Go heavy and set a new 1 Repetition Max.

Rest as needed then,

From 0:00-3:00
2 rounds of:
8 Thrusters
8 Burpees

From 3:00-6:00
2 rounds of:
10 Thrusters
10 Burpees

From 6:00-9:00
2 rounds of:
12 Thrusters
12 Burpees

From 9:00-12:00
2 rounds of:
14 Thrusters
14 Burpees

Continue as long as possible.

Note: This is an incredible stimulus. Prescribed barbell weight is 95lb. for men and 65lb. for women. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (14 Thrusters / 14 Burpees) while at the same time, achieving a Bodyweight Thruster? Compare todays workout to April 24, 2015.

J-Bird and Great Brit

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Congratulations to Jayce “J-Bird” Wilson on his first complete year of CrossFit training! You’ve made amazing progress in your leadership, fitness and maturity, and we are all super proud of you Jayce! You are the the man!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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25 April 2017

TUESDAY 170425

“Got Endurance V3?”

For time:

Run 1600 Meters (Big Loop or 1000 Meter Row)
100 Double-Unders (or 150 Weighted Jumps)
30 Kettlebell Swings
15 Toes to Bar
Run 800 Meters (Floral Loop or Row 800 Meters)
75 Double-Unders (or 125 Weighted Jumps)
20 Kettlebell Swings (53lb. / 35lb.)
12 Toes to Bar
Run 400 Meters (or 400 Meter Row)
50 Double-Unders (or 100 Weighted Jumps)
10 Kettlebell Swings (53lb. / 35lb.)
9 Toes to Bar

Note: This is an amazing session for stamina, endurance and cardiovascular health. Concept 2 Rowing of equal distance will be a modification for this workout. A modified version of this workout was performed in our gym was August 4, 2015, September 16, 2015 and April 20, 2016 Set a new record today!

Couples CrossFit

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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24 April 2017

MONDAY 170424

Five Rounds for Time:

Squat, 30 Repetitions
5 Power Cleans (155lb. / 105lb.)
Run 100 Meters (to Krav Maga)
7 Strict Pull-ups
Run 100 Meters (to HQ)

Dr. Aaron is Athlete Of The Week

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Congratulations to Dr. Aaron Van Brunt on being recognized as Athlete Of The Week at CrossFit Amundson. On Thursday evening, Aaron presented an incredibly education and inspirational lecture on achieving peak performance both inside and outside the box. Aaron’s passion for helping people maintain the alignment and health of their body is a true motivation to everyone who is blessed to call him a friend. Aaron has the unique ability to make complex principles and matters of spinal health easy to understand, and more importantly, implement. Thank you Aaron for your continuing support of the Athletes at our gym, and for everything you are doing for health and wellness in our community. We love you Doctor!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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22 April 2017

SATURDAY & SUNDAY 170422

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

Austin – Champion in Mind, Body and Spirit!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

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21 April 2017

FRIDAY 170421

“Helen” (AKA “The CrossFit Challenge”)

Three Rounds for Time:
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Pull-up, 12 Repetitions

Note: Today’s workout is an excellent “Benchmark” session, allowing Athletes to chart progress across several components of their fitness. Improvements can come in a faster time, additional weight, less assistance on the Pull-up, etc. The key is to seek constant improvement, across broad time, and modal domains. Large classes will use the Pull-up bars at Krav Maga. How many Athletes can “Rx” todays workout, and bring it home in less than 9:00? Truly world class times approach the high 7:00 to low 8:00 timeframes.

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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20 April 2017

THURSDAY 170420

Ten Rounds for Time of:
Deadlift, 15 Repetitions (135lb. / 95lb.)
15 Hand Release Push-ups

Note: This is from the archives of Greg Amundson’s training journal, programmed for the original “Team Six” athletes by Coach Glassman, the founder of CrossFit, circa April 2003. The “gold standard” on this workout is 10:00 or less. Maintain strict adherence to range of motion on the Push-up, ensuring you body moves as a single unit.

Tonight at 6:00 PM!

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Join Doctor Van Brunt TONIGHT from 6:00 PM to 7:30 PM for a evening of education and inspiration on peak performance and health. Free coffee social with our friends at Coffeetopia from 5:30 PM to start of lecture. Please note the last class of the day will be the 4PM.

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

5:30 PM – 6:00 PM – Coffee social at Coffeetopia

6:00 PM – 7:30 PM – Peak Performance Lecture with Dr. Van Brunt

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19 April 2017

WEDNESDAY 170419

Shoulder Press, 5,5,5,5,5 Repetitions (Work to 5RM)
Rest as needed then,
Push Press, 3,3,3,3,3 Repetitions (Work to 3RM)
Rest as needed then,
Push Jerk or Split Jerk, 1,1,1,1,1 Repetitions (Work to 1RM)

Note: It’s upper body “functional strength day” at our gym! By popular demand, we are giving our legs a bit of a break. Take enough rest between sets and exercises today to really maximize the metabolic return of this strength session. Technique for al three exercises will be reviewed in each class.

Rachel is Strong(Her)

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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